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The Fast 800: How to combine rapid weight loss and intermittent fasting for long-term health (The Fast 800 Series)

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Ultimately, if you’re wondering how to do The Fast 800 Keto diet, the answer is very simple: all you need to do is sign up to our Online Programme and follow our step by step guides. Our instructions are easy enough for anyone who is new to the diet to follow, and our recipes created by our in-house nutritionist are so delicious it won’t feel like you’re ‘dieting’. The Very Fast 800 and The New 5:2 include “fasting days” of 800 calories, but to maximise the benefits of all three dietary approaches, you’re encouraged to incorporate time-restricted eating (TRE), exercise and mindfulness to round out your The Fast 800 lifestyle. The online programme guides you through implementing these into your lifestyle with educational content, videos and a comprehensive exercise plan. Registered nutritionist Jenna Hope offers a word of caution around calorie counting, saying, "Minor calorie restriction can be an effective way to lose weight in the short term however, it can contribute to a poor relationship with food and isn’t sustainable in the long-term. Long-term calorie restriction can alter metabolic function, which can negatively impact weight management." Our Protein Powder is currently available in the UK, Australia and New Zealand and suitable for vegetarians and vegans. You can find out more about it here. 4. Is a keto diet the only way to enter ketosis? When you’re nearing your weight-loss target, eat 800 calories on two days of the week and on the others, follow a Mediterranean diet, exercising portion control.

Ideally, combining both strength training and HIIT will yield remarkable results. Strength training alone will add muscle and lead to a stronger physique. HIIT will work the cardiovascular system and accelerate body fat loss at a faster rate than if you were to do strength training alone. The Fast 800 HIIT sessions You don’t need equipment to do your HIIT sessions meaning you can complete them from home. Here are some great HIIT ideas and examples of what you can expect to see in our exercise plans:The Mediterranean diet generally involveseating a large amount of fresh fruit and vegetables as well as a variety of whole grains and a moderate amount of fish. Healthy fats such as olive oil, nuts and seeds, are also encouraged as part of this diet. Our resistance training sessions are time based, meaning you can focus on your technique properly without having to worry about completing a certain number of repetitions in an allocated time period. Exercise science researchers suspect that strength training is helpful for weight loss because it helps increase your resting metabolism (the rate at which your body burns calories when you’re just going about your day, not exercising).

Additionally, although a keto diet can result in rapid weight loss, people often find that they have a ‘yo-yo’ effect, finding difficulty in keeping the weight off long-term. It’s been suggested that there is a period of increased glucose sensitivity following a period of having a very long carbohydrate diet, so a transition phase from a strict keto diet to regular diets are recommended.[3] One such transition diet would include The Fast 800 Way of Life plan so, if you’ve been following an alternative keto diet and are looking to slowly increase your carbohydrate intake, we recommend looking further into this approach. How is The Fast 800 Keto different? The Fast 800 Diet may help with lowering blood glucose levels and diabetes risk, and research has found that there are some health benefits to calorie restriction. For example, a 2022 study from the Yale University Shool of Medicine showed that moderate calorie restriction in participants led to the identification of a gene that is involved in improved immune and metabolic functions.

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Our brand new keto plans have been developed for those who have a lot of weight to lose, and are ready and committed to make changes. People who are pre-diabetic or have type 2 diabetes could follow these plans (monitored by a GP) to improve their insulin sensitivity. A rapid weight loss plan, with typical weight loss of around 10kg in 12 weeks, is a proven way to reverse, and prevent the onset of, type 2 diabetes. Helps reduce visceral fat: Visceral fat is often known as a ‘hidden’ fat, as it is stored deep within the abdominal cavity of the body, wrapping around organs such as the liver and intestines. It’s particularly dangerous as it’s difficult to see or feel, and has been linked to a raised risk of various chronic illnesses and shorter life expectancy[19]. Research has recognised that a keto diet may help people to lose 3 times more visceral fat than those on just calorie restriction. Similarly, studies have shown that following a keto diet helps to reduce visceral fat much more than a low-fat diet.[20] There is compelling evidence that when you use a keto meal plan, you go into ketosis faster, and begin to burn more fat. However, it can be difficult with such restriction, which is why it’s not for everyone. The Fast 800 Keto reinforces everything that we believe at The Fast 800 and does not undermine the science behind The Very Fast 800. The Fast 800 Keto may not be for everyone but is something you may wish to explore. Tips for following a keto diet

Following Dr Michael Mosley's No.1 bestselling Fast 800, this fabulous companion cookbook offers a collection of delicious, nutritious recipes to help you incorporate the new 800-calorie programme into your daily life. At The Fast 800, we’re all about introducing you to the science and benefits of intermittent fasting in the UK. This is a sustainable approach to eating, designed to fit within your day-to-day life to improve your health. Strength training also benefits your balance, coordination, and posture (4). One study showed that in older people who are at higher risk of falling (and causing a lot of damage), as a result of worse physical functioning, strength training reduced this risk of falling by 40 percent compared with individuals who did not do strength-training exercise (5). Support from our Health Coaches and our workout libraryThe Fast 800 Diet has been independently validated by healthcare advisors who work in partnership with NHS organisations, but it's important to remember that everybody is different, and different diet plans work for different people. In addition, to see results from dieting it's important to adjust other lifestyle factors too, such as how much exercise you are doing. On your two fast days, your body will enter a state of ketosis just as it would if you undertook a rapid weight loss plan. With the new 5:2, you will lose fat and aid the function of insulin in turning glucose into energy, which will in turn make it easier for you to keep portion sizes regular during the week. We have a full article on how to achieve ketosis without a strict keto diet here. 5. Do the new keto plans replace The Very Fast 800 plans?

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